07.03.17

Greenbrier Fitness – Class

Warm-up

400m row/run

10 PVC Pass-through

10 PVC Around-the-World

10 PVC Good Morning

10 Push-Ups

10 Air Squats (slow)

10 Lunges (slow)

10 Burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

WOLFPACK
AMRAP15

20 Cal Row

20 Pullups/Jumping Pullups/Ring Rows

40ft Walking Lunges

Metcon (AMRAP – Rounds and Reps)

ALPHA TEAM
AMRAP15

20 Cal Bike

20 Pullups

40ft Front Rack Lunge 95/65#

SKILL/STRENGTH

Clean (12 mins to a heavy single; 3×2 @ 80% of single)

Full Clean (squat)

Alpha Team Extra Work

Metcon (Time)

Row
3x1500ml

-rest 3 minutes btw sets

-goal is to stay within 5 secs of 1st set.